March 27, 2019

September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

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March 27, 2019

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April 25th-30th

May 1, 2016

 

 

 

Monday 25th

 

 

STRENGTH:
Take 15 minutes to build to today’s 1-RM Strict Press

 

CONDITIONING:
20 min AMRAP

6 Handstand Push-Ups
12 Kettlebell Swings 

30 Double-Unders

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much maintain for the entire AMRAP. (If the 1st round takes you 3 mins to complete, but the 3rd round takes 6 mins to complete, something went terribly wrong. If anything, your LAST round should be the fastest.)

If possible, wear a wrist watch with a stopwatch on it so you can track your split times. 

 

 

Tuesday 26th

 

STRENGTH:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
 

 

CONDITIONING:
20 min EMOM

2 Squat Clean Thrusters AHAP (Recommend one every 30 seconds)

 

Remember this one from last fall? We repeated this one three or four times:-D

 

 

 

Wednesday 27th

 

 

CONDITIONING:

“Mamba”
18 min AMRAP

5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″) 

 

 

 

 

Thursday 28th

 

STRENGTH:
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch from the floor

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 11th

 

CONDITIONING:
Three sets for max calories/reps of:
60 seconds of Pull-Ups
**Rest 60 seconds
60 seconds of Rowing for Calories
**Rest 60 seconds
60 seconds of Burpee Box-Overs 

**Rest 60 seconds

 

 

 

Friday 29th

 

STRENGTH:
Every 2 minutes, for 10 minutes (5 sets):
20 Weighted Lunges (10 each leg)

 

CONDITIONING:

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

**Goal is to establish today’s 5-RM.

 

FINISH:
Three sets of:
10 DB Row each arm (20 total)
**Rest 45 seconds
Hollow Holds/Rocks x 60 seconds

**Rest 45 seconds

HEAVY DAY!!

Remember, the goal is NOT to leave the gym feeling wrecked every single day. You need these strictly weight lifting days to keep from hitting plateaus in your training. 

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